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ASHEVILLE — For exercise newcomers, the big, black exercise machines in the local gym may look intimidating. But local exercise experts say there is no need to be scared.

“Just relax and give it a shot,” said Jesse Hyder, a wellness coach at the Asheville YMCA. “The machines, anybody can use them, they’re not complicated.”To get the most out of your workout, personal trainers recommend interval training: exercising at a moderate level for a few minutes followed by a few minutes of more intense exercise. Interval training raises metabolism, lowers resting heart rate and increases endurance. “You’re going to have better fitness rewards and get fitter quicker by pushing yourself harder and for longer periods of time,” said Billy McCracken, general manager at the Asheville Racquet Club. Experts say the elliptical machine and the rowing machine, which both use the upper body, provide the best overall workout. “By using your arms and legs, you burn more calories, more efficiently,” said Keith Wimsett, owner of O3 Health and Fitness.He said beginners should start out exercising at an exertion level of three to four out of 10 and work their way up to a six or seven out of 10, which will vary for each person. Most machines also have heart rate monitors, which can help you to stay within a desired fitness range. Wimsett said many people don’t push themselves hard enough at the gym. “If you can stand there and read a book, you’re not working out hard enough,” he said.

Here's a quick guide to using the most popular machines at the gym

Elliptical The controls: Some elliptical machines will allow you to adjust your stride length depending on your height and some have elevations to make the workout more challenging. The level corresponds to the amount of resistance, and the speed is controlled by you. What it tells you: The display on the elliptical machine will usually tell you what speed you are going, the number of steps you have taken, the amount of calories you have burned and the distance you have traveled. How to use it: The correct posture on the elliptical is shoulders back, head up and slightly forward, chin up, abdominals tight and arms relaxed. Do not lean forward or grab and grip the bars tightly. Support your weight with your lower body. The motion comes from pushing forward with one leg while pulling back with the other, keeping your weight on the balls of your feet. Try not to shuffle your feet or bounce up and down. If you are new to the machine, it may be easier to perfect the motion without the arm bars first. Once you have perfected the forward move, you can also go backward on the elliptical machine, which will work your hamstrings and quadriceps. Stationary bicycleThe controls: Bicycle riders should adjust the seat height so there is a slight bend in the knee when the pedal is at the bottom of the stroke. The levels on a stationary bike correspond to resistance and you control the speed. Recumbent bikes are better for people with lower back problems, while upright bikes provide a better workout because you are stabilizing your upper body with your core muscles. What it tells you: The display on the stationary bike will usually tell you what speed you are going, the amount of calories you have burned and the distance you have traveled.How to use it: Other than making sure seat height is correct, there is not much more to riding a bike. If you are simulating a difficult climb with high resistance, you can pedal while lifting yourself out of the seat as you would do while riding a bike outside. TreadmillThe controls: Most treadmills have controls for speed or level, and incline. Speed and level numbers may differ between models, so it is best to go by how it feels, not what it says. What it tells you: Most models will tell you how fast you are walking or running, how far you have gone and will calculate the number of calories you have burned. But experts warn that the number of calories burned, which is based on height and weight only, is only an average and not a true indication of how many calories you may have burned. How to use it: Be sure you are going at a speed you can keep up with and wear the safety band if you are new to the machine. Also, never close your eyes when running or walking on the treadmill, and be sure to stay toward the middle of the belt. Running or walking on a treadmill does not exactly simulate running or walking outside because the machine is propelling you forward. To best simulate running outside, use a slight incline. Also, avoid holding onto the side bars of the treadmill while running, which could injure your back.

INSIDE: For information about the rowing machine, see Page D3.

WEB EXTRAVisit citizen-times.com/extras to see videos of how to properly use the elliptical and rowing machines. Rowing machineContinued from D1The controls: Rowing machines allow the person using the machine to adjust the resistance. The speed is set by the person doing the rowing. What it tells you: Most machines will monitor pace, distance, power output, calories burned and heart rate. How to use it: Sit on the rowing machine seat and grab the handle. At the starting position, the body is at the front of the machine with knees bent and shins vertical, and the arms reaching forward. Use your legs to push back. The arms remain straight until the knees are mostly extended, then flex your elbows to bring the handle to the upper stomach. Return to the starting position by moving the hands and elbows away from the body and extending the elbows. The upper body moves forward as the hands move past the knees and the knees flex as the seat moves up to the starting position. Be sure to keep your knees flexed until you hands pass over the knees as they go back toward the front of the machine. Also be sure to keep your back straight throughout the entire motion. If you are new to the machine, start at a low resistance and work on your form before moving on to more resistance.